Explode upwards, lower in control
to thigh height bending knees while you do so. Keep feet in a parallel
with knees over toes and head erecdt. Use legs to help bring
weight upwards to above shoulder height keeping elbows high then rotate
elbows under bar, finishing with the bar on the upper chest and shoulders,
palms up.

Reverse Flye

B

70%

10-12

4

1 min

Rhythmically

Circle Lateral
Raise

B

40%

30

4

1 min

Continuously.
Perform sitting on Core ball, one leg on ground for support only. 360
wobble board on a box can be used as well. See diagram 1 (ball)
or 2 (wobble
board). The object of this exercise is
move the arms in a circular motion starting from a low position (45 degrees
down and away from the body) and rotate in a circle clockwise /
counterclockwise (alternating every set) 45 degrees to the front, upwards
and backwards. 1 Revolution is one rep. Breath in when bringing the
weight upwards and out when lowering.

Calves

Standing
DB Calve Raise

B

70%

12-15

6

1 min

Rhythmically, 3
position raise, front, left side and right side twists.

Seated Calve
Raise

B

70%

12-15

6

1 min

Rhythmically.
Perform with core ball using one foot on the foot and perform cross
crunches. As mentioned earlier, 360 degree board can be used as well.

Calve
Extension

B

40%

30-40

6

30
sec

Perform
(we have done this before) on the stepper machine. Using only the calves
to move the pedals, concentrate on driving downwards to full extension.
Use light to moderate tension so that explosive action can be performed.

Explosively Perform on Olympic
bench. Lower weights if you have to to get the 5 reps per set.

DB Flyes

B

70%

10

5

45 sec

Rhythmically. Use cable machine.
Set height of cables at elbow height and perform standing on inside leg
(same leg as arm). Alternate after each set. If no cable machine perform
on core ball alternating one arm at a time keeping one arm in position
above face while lowering opposite side.

Cable Cross - overs

B

50%

30-40

5

1.5 min

Continuously
Perform Standing on one leg alternating each set

Back

T-Bar Row

C

85%

5

3

2 min

Explosively. Rotate shoulders
forwards and down for stretch and up and back to lift weight. Slight arch
in upper mid back ONLY, not lower back. Perform two
warm-up sets using light weight in a rhythmical manner.

Front Wide Pull
Down

C

70%

10

Rhythmically and perform with
palms facing outwards, elbows below bar and to just below chin.

Hyper Extensions

C

50%

20-30

Continuously.
perform as shown in photo
breathing in when raising upper body.

When doing calves,
perform as a two-stage exercise: stretch at bottom to mid-point, then
extend to lock out position and hold.

Calves

Inverted Press

B

85%

5-8

4

2 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Seated

B

75%

8-10

4

1.5 min

Rhythmically

Standing

B

50%

30

4

1.5 min

Continuously,
perform on calve board using DBs and both legs at the same time.

Anterior Tibia

Toe Raise

B

65%

15

3

2 min

Same as last
week. Perform as a "flex and hold" exercise for a 3 count.
Lower, raise and 3 count counts as 1 rep.

Abs

Hanging leg raise

A

BW

15-20

3

1 min

Rhythmically

Russian Twists

A

10 lb

15

3

1 min

Use 10 lb medicine ball
and perform on Core ball. Keep upper back on ball and reach back and
across the body
with MB, crunching brining ball to above chest and down to opposite side.
Repeat back and forth (1 rep).

Cardio

Spinning Bike

A

-

-

-

-

Perform 15
minutes cool down.

Day
46

Legs,
Shoulders, Abs and Forearms.

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

Perform 12 minutes warm up.

Legs:
NOTE leg changes.

Hack Press

C

80%

8

4

3 min

Warm-up sets to training weight.
Do not go below parallel point

Step Ups***

C

65%

15

Change feet at top of box. Lower
weight in control, explode upwards (try to get full extension with foot
coming off of top of box). Mmaintain control. Keep Rhythmic
movements, breathing in when lowering the weight, out when stepping up. READ
Perform 10 standing jumps after doing your Step ups.